CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
30 Squats
Ski 10 Cals
30 Sit ups
Bike 10 Cals
30 Push-ups
BARBELL
BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rds / 15 cap
75 Single-unders | RX+ 25 DU’s
20 KBS, 35/25/15#
15 Push-ups
10/7 Cals Bike
WOD
WOD: Metcon (Time)
CFB Benchmark WOD – “Jared”
15 cap / Opposing Ladder of work
40-30-20-10
Pull-up
5-10-15-20
Overhead Squats, 135/95 | 115/80
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 2 mins: Burpees